Best way to shave time off my running pace?

coopersmom2006
coopersmom2006 Posts: 839
edited November 2024 in Fitness and Exercise
Hi all. I'm running a 5K on April 15th and I'd REALLY like to shave at least a minute or so off my usual pace. What's the best way to do this in less than a month's time? I usually run on the treadmill which is ok but have noticed that my outside running pace is a bit slower. Thanks guys!

Replies

  • TylerJ76
    TylerJ76 Posts: 4,375 Member
    The best piece of advice I have ever received is run farther, slower.


    Run lots, sometimes slow and long, sometimes short and fast.
  • Spence_
    Spence_ Posts: 139 Member
    Hi all. I'm running a 5K on April 15th and I'd REALLY like to shave at least a minute or so off my usual pace. What's the best way to do this in less than a month's time? I usually run on the treadmill which is ok but have noticed that my outside running pace is a bit slower. Thanks guys!

    I've been wondering this, too! Whenever I push myself faster, I just tire quickly and seem to lose motivation (thinking I need to stop etc).

    How often do you run? I have to run every /other/ day. Whenever I try to run the day after I've been running, I'm so slow and sluggish. (I've only been running for 2/3 weeks). I'm doing a 5k swim in April, too...
  • coopersmom2006
    coopersmom2006 Posts: 839
    Sounds like every other day might be best for you? Are you varying your pace and distance? Incorporating any strength training too? Those are all key according to my runner friends. I try to run at least 3 times a week and usually do other workouts on my non running days. My legs are feeling pretty torn up from my crazy hilly 10k Saturday do I've only gotten a mile of running in since then. I've hit the elliptical instead as it seems a bit kinder on my body.
  • furbutt
    furbutt Posts: 74 Member
    Speed training and tempo runs. Doing those 2 things took me from a 3:34 marathon to a 3:00:06
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Recipe for speed:
    1.Long distances
    2.Track work/ intervals
    3. Hill repeats
    4. Tempo runs
  • gentsevetzak
    gentsevetzak Posts: 147 Member
    Interval training works wonders.
  • scapez
    scapez Posts: 2,018 Member
    Bumpz.
  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    If you want speed, you have to do speed work, no way 'round it. Look up Hal Higdon and follow his advice on the subject. He's da man.
  • slbeutler
    slbeutler Posts: 205
    Google fartlek training.
  • JThomas61
    JThomas61 Posts: 892
    Intervals and running on the treadmill at an incline will also help!
  • RAFValentina
    RAFValentina Posts: 1,231 Member
    Lose weight and train long. Fartlek is OK but you wanna build up a nice steady state pace.
  • kbendert
    kbendert Posts: 74 Member
    This is a great topic! Will read later!
  • iwantniceabs
    iwantniceabs Posts: 357 Member
    Bump
  • cgsr
    cgsr Posts: 113
    Recipe for speed:
    1.Long distances
    2.Track work/ intervals
    3. Hill repeats
    4. Tempo runs

    ^^that. I personally do my interval training on the treadmill, so I dont "get lazy" when sprinting.
  • SueInAz
    SueInAz Posts: 6,592 Member
    fact is, running outside is more work than running on a treadmill. You don't have the belt moving the opposite direction to help you along. If you want to run a race you should be doing the vast majority of your running outside. For when you absolutely have to use the treadmill, give yourself a 2% incline to simulate the increase in resistance.

    To help you increase your overall speed, look into running intervals. I personally run/walk intervals during both training runs and races. I'm faster overall when I take timed walk breaks. I don't tire as easily and my run intervals are faster. Since my first 10K race in October my run interval speed has increased from 5.4 MPH to over 6 MPH.

    To increase running speed in general, fartleks, hill runs, tempo runs and sprint/jog intervals will help. Do Google searches or search the message boards here for specifics.
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Speed training and tempo runs. Doing those 2 things took me from a 3:34 marathon to a 3:00:06

    That's awesome speed!
  • digitalsteel
    digitalsteel Posts: 374 Member
    Try exersizes that improve the surrounding muscles, like Biking or Squats. That will help build endurance for the ones primaraly used for running as they have better backup support.
  • ATT949
    ATT949 Posts: 1,245 Member
    Hi all. I'm running a 5K on April 15th and I'd REALLY like to shave at least a minute or so off my usual pace. What's the best way to do this in less than a month's time? I usually run on the treadmill which is ok but have noticed that my outside running pace is a bit slower. Thanks guys!
    April 15th of this year? Nothing.

    Hal Hidgon has an neat expression "If you want to run faster, you have to run faster." which is his way of getting people to stop running "junk miles" and to do targeted runs.

    I'd recommend that you go to runnersworld.com and set up a training plan. Or get the Runners World book called "Road Racing". The latter is a good text to introduce the reader to road racing and it's full of good tips as well as training schedules.

    Also "pace" refers to the time needed to cover a given distance, usually 1 mile. If you're looking to pick up your pace by a minute, you'll have a lot of work to do, so join the club! I'm aiming to drop my time for a half in August by 90 seconds off my August 2011 pace.
  • brandyk77
    brandyk77 Posts: 605 Member
    Recipe for speed:
    1.Long distances
    2.Track work/ intervals
    3. Hill repeats
    4. Tempo runs

    This
  • coopersmom2006
    coopersmom2006 Posts: 839
    Thanks for the replies guys! Off to do some research! :)
  • Spence_
    Spence_ Posts: 139 Member
    Sounds like every other day might be best for you? Are you varying your pace and distance? Incorporating any strength training too? Those are all key according to my runner friends. I try to run at least 3 times a week and usually do other workouts on my non running days. My legs are feeling pretty torn up from my crazy hilly 10k Saturday do I've only gotten a mile of running in since then. I've hit the elliptical instead as it seems a bit kinder on my body.

    Thanks for your reply :) I really do need to do some strength training... am going to try some hill runs shortly, although I hate hills more than anything! good luck with your speed
  • toadiejones
    toadiejones Posts: 605 Member
    I wanted to improve my pace as well (as I am super slow & new). After only 2 weeks of adding distance runs & hill/interval training, my 5k time went from 38min to 34:45. I have a 5k on April 18th so I'm so excited about more improvement! Good luck!
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